Overhead ball sit up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhead ball sit up )

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Name of exercise  Resist lumbar flx supine arms up w/Medicine Ball
Other names of exercise Overhead ball sit up
Description of exercise Overhead ball sit up exercise is a core strengthening exercise that targets the abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Hold a medicine ball or weighted ball above your head with your arms straight. Engage your core and slowly sit up while simultaneously bringing the ball overhead. Keep your arms straight and reach towards your toes. Slowly lower back down to the starting position. This exercise not only targets the abs, but also works the shoulders, arms, and back. It can help improve posture, stability, and overall core strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie back with knees bent.
  • Place arms over head and hold ball.
  • Lift ball up over head, keeping elbows stationary and lift upper back upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger core
  • Improved posture
  • Increased stability
  • Better balance
  • Toned abdominal muscles
  • Improved spinal mobility
  • Enhanced athletic performance
  • Reduced risk of back pain
  • Improved overall strength
  • Increased range of motion

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The overhead ball sit up exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes issues with your neck, shoulders, or lower back. It is also not recommended for individuals with limited mobility or balance issues, as it requires a significant amount of core strength and stability. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and could potentially harm the developing baby. If you are unsure about your ability to perform this exercise safely, it is best to consult with a certified fitness professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Proper warm-up and stretching before starting the exercise
  • Use a stable and secure surface to perform the exercise
  • Keep the head and neck in a neutral position
  • Engage the core muscles throughout the exercise
  • Keep the arms straight and shoulders relaxed
  • Do not pull on the neck or use momentum to lift the body
  • Avoid overextending the spine
  • Breathe properly, exhale when lifting the body and inhale when lowering
  • Use a controlled and slow movement to avoid strain or injury
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Core muscle weakness
  • Lower back pain
  • Poor posture
  • Digestive issues
  • Respiratory problems
  • Poor balance and stability
  • Hip and pelvic imbalances
  • Poor athletic performance

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    Frequently asked questions

     

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